6 Straightforward Tips to Get Faster in Your 5K - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of 6 Straightforward Tips to Get Faster in Your 5K from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Injury‑Proof Base: Most runs should be easy/recovery runs to strengthen tendons, ligaments and build a solid aerobic habit.
Intervals: Add structured speed work after 2–3 months of easy running. Start with 4 × 5‑minute intervals at a comfortably hard pace with 60 s rest, then progress to shorter, faster intervals (3‑min or 2‑min) and even 20 × 1‑minute repeats.
Long Run: Grow the weekend long run gradually (≈10 % per week) starting from your current weekly mileage (e.g., 7 km) up to 14‑21 km, keeping it conversational.
Strength Session: One dedicated strength day per week (e.g., Monday after the long run) targeting glutes, hamstrings, quads, calves and core to improve stride power and injury resistance.
Tempo Efforts: Run at or slightly slower than 5K race pace for sustained periods – e.g., 2 × 10 min at 5K pace (≈5 min/km) or 5‑15 s slower.
Consistency: Show up every day (run, walk, or rest) and cultivate the work ethic that drives long‑term improvement.

Workout Example:

Monday: Easy run 5‑6 km (conversational) + strength circuit (glutes, hamstrings, quads, core)
Wednesday: Interval session – 4 × 5 min @ ~5:00‑5:15 min/km, 1 min jog recovery
Friday: Easy run 5 km + optional light strides
Saturday: Long run – start 7 km, add ~10 % each week, keep pace easy (≈6:30‑7:00 min/km)
Sunday: Rest or active recovery (walk, bike, yoga)

Feel free to tweak the paces to match your current fitness level using the Pacing app.

Closing Note: Give these six tips a try this week, adjust the numbers to suit your own speed, and watch your 5K get faster. Remember, consistency and smart progression are the keys – and you can always fine‑tune the workout in the Pacing app. Happy running!